Can you use the principles from Stacy Sims' Next Level to design a weekly workout schedule with specific exercises for a 50 year old post-menopausal woman? Include heavy lifting, sprint intervals, and jump training.

A practical week for a 50-year-old post-menopausal woman can prioritize heavy resistance training, sprint intervals, and jump training, with enough recovery between hard sessions. Stacy Sims emphasizes those three training elements for women over 50; this is a template to adapt to training experience and movement skill, not a personalized medical prescription. 1

• Monday — Heavy lifting: Squat, deadlift, bench press or incline dumbbell press, and bent-over row, for 3 sets of 8–12 reps each. For heavier work, use a load that leaves about 2–3 good-form reps in reserve rather than forcing every set to failure. 2 3
• Tuesday — Sprint intervals: After warming up, do 30-second hard efforts on a bike, rower, or another safe mode, with 2–3 minutes of recovery between efforts so you can work hard again. The discussion supports the effort duration and recovery, but does not prescribe six repeats; build the number of intervals to match your capacity. 4
• Wednesday — Active recovery: Take an easy walk or do gentle mobility/yoga. Sims describes long, slow walking on a separate recovery day; the specific 30-minute duration is a practical choice, not one she specifies. 5
• Thursday — Jump training: Do a brief session of impact-focused jumps, such as controlled jump squats, low box jumps, and lateral bounds, prioritizing safe landings and movement quality. Sims recommends 10 minutes of jump training three times weekly for longevity and bone health; she does not specify these exercises or prescribe three sets. 6
• Friday — Heavy lifting: Repeat Monday’s compound lifts, using modest variations or a manageable change in load while maintaining good form and recovery. The recommendation is for at least three weekly resistance sessions for women over 40, so a second lifting day is a reasonable starting template, not the stated weekly target. 7
• Saturday — Optional HIIT: If recovery is good, do a short, genuinely hard interval session with adequate rest; otherwise make this an easy activity or rest day. Sims describes one or two high-intensity sessions weekly, not a required 45-seconds-on/15-seconds-off circuit. 8
• Sunday — Rest: Take a full rest day or keep activity easy, especially if you feel under-recovered. Recovery is needed to repeat truly high-intensity work. 9

For nutrition, Sims suggests about 1–1.1 grams of protein per pound of body weight per day. 10